CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
Min 1- :45 Shuttle Run
Min 2- :45 Inchworm Walk
Min 3- :45 Band Face Pulls
B. MOBILITY/ACTIVATION (2:00)
1-2 Sets
5/5 Banded Lateral Toe Taps
10 Banded Butterfly Glute Bridge
C1.SPECIFIC (8:00)
Sumo Deadlift
– 5 Sumo Deadlift Lift Offs
– 5 Sumo Deadlifts, Pause above the knees
– 5 Sumo Deadlifts
C2.SPECIFIC (8:00)
Strict Pull-Ups
– 5 Scapular Pull-Ups
– 3-5 Controlled Eccentric Pull-Ups (Lowering Slowly)
– 3-5 Strict Pull-Ups or Scaled Variation
—
Walking Lunges
– 6 Walking Lunge Steps, Unweighted
– 6 Walking Lunge Steps with Workout Weight
—
Practice Round
– 1-2 Strict Pull ups
– 6 Walking Lunge Steps
Sumo Deadlift
Every 2:00 x 5
3 Sumo Deadlift @ 60%
Dead stop, drive hard and quickly.
Score: Weight
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner
3 @ Technical Weight
Intermediate
As written
Fitness
Every 2:00 x 5
3 Sumo Deadlift @ 60%
12/9 Calorie on a Machine
METCON (Time)
10 Rounds of
5 Strict Pull ups
10 Goblet Walking Lunge Steps @ 50/35 lbs x 1
RX+ 10 Pistol Squats & Weighted pull ups
Score: Time
Time Cap: 13:00
Kilograms: 22.5/15, Beg: N/A, Int: 15/9
Scaling Options
Beginner
5 Ring Rows
10 Walking Lunge Steps, Unweighted
Intermediate L1
5 Band Assisted Strict Pull ups
10 Goblet Walking Lunge Steps @ 35/20lbs
Intermediate L2
2-4 Strict Pull ups
10 Goblet Walking Lunge Steps @ 35/20lbs
ACCESSORY / EXTRA (Checkmark)
3 Sets
10 Band T Pull Aparts
10 Kettlebell Wrist Curls
Goal: Upper Body Accessory